Walking: One way to practice mindfulness

As far back as I can remember, I have enjoyed walking. Growing up on the east end of Long Island, I walked along beaches, farms, and quiet streets.  Throughout my life, I have continued to enjoy walking with friends, my husband, my children and now my dog! Even in my college years, when other students were partying, I was often walking through the woods, walking around campus, or meandering through fancy neighborhoods of McMansions. I never thought much about it until recent years, as I have learned more about mindfulness, neuroscience, physical health and mental health. Struggling with early stages of osteoarthritis, walking is my go-to therapy.

When someone hears the word “mindfulness” they might imagine a yoga class, or somebody sitting cross-legged and meditating.  But my understanding of mindfulness is really just focusing one’s attention on this moment, bringing one’s focus into the present.  There are so many ways to do this, but for me, walking is the most enjoyable and the best way to reset when I’m feeling overwhelmed.

The Practice of Mindful Walking:

1. Setting the Intention: Set a time and intention to walk, just for you. Not to run an errand or walk the dog or “exercise” but just to walk.

2. Mindful Preparation: Before you start walking, take a few moments to center yourself and connect with your breath. Stand tall with your feet firmly planted on the ground, and take a few deep breaths, feeling the sensation of the breath entering and leaving your body.

3. Observing Sensations: As you begin walking, pay attention to the physical sensations of each step – the pressure of your feet against the ground, the movement of your muscles and joints, and the rhythm of your breath. Notice any sensations of tension or relaxation in your body and allow them to be present without judgment.

4. Engaging the Senses: Bring awareness to your surroundings as you walk, tapping in to your senses to fully immerse yourself in the present moment. Notice the sights, sounds, smells, and textures around you, allowing each of your five senses to activate.

5. Cultivating Gratitude: As you walk, take time to cultivate gratitude for your ability to move and the beauty of the world around you. Appreciate each step and the world around you, wherever it might be!

6. Don’t overthink it! There is not one right way to practice mindful walking.  If you’re overwhelmed, just take a break, go outside, and walk – even if it’s along the sidewalk of an New Jersey strip mall! Observe your surroundings, take them in, tap into your senses and just walk.

Some Benefits of Mindful Walking:

1. Stress Reduction: Mindful walking can help reduce stress and anxiety by calming the mind and promoting relaxation. Focusing on the present moment allows you to let go of worries about the past or future, leading to a greater sense of peace and well-being.

2. Improved Concentration: Practicing mindfulness while walking enhances concentration and mental clarity, sharpening your focus and attention to detail. This heightened awareness can carry over into other areas of your life, leading to improved productivity and efficiency. In a recent webinar I took with Jennifer Sweeton, PsyD, MS, MA, she discussed the ways in which your brain builds new neurons with physical activity, and the ways in which the bi-lateral movements in walking activate and re-integrate different parts of the brain.

3. Enhanced Physical Health: Regular mindful walking can have positive effects on physical health.  It lubricates your joints, keeps your blood flowing and is a low-impact form of exercise.

4. Emotional Resilience: Mindful walking fosters emotional resilience by helping you develop a greater sense of self-awareness and emotional regulation. By observing thoughts and feelings without judgment, you can cultivate a more compassionate and balanced relationship with yourself and others.

5. Connection to Nature: Mindful walking provides an opportunity to connect with the natural world and experience a sense of interconnectedness with all living beings. Spending time in nature has been shown to reduce stress, boost mood, and increase feelings of vitality and well-being.

Just setting aside the time and following through can be the biggest barrier to making change. Try using my goals-setting worksheet, available for purchase in my Etsy shop, to make a plan for yourself to get moving!